Saturday's Assistance Training and Under The Bar (part 1)

Yesterday I hit my 3 miles right around noon, right after work at Columbia Park in Dunellen.  It was hot, well over 100 at that time.  Didn't run or jog any of it, but managed to walk 3 miles in 39 miles, a 13 minute mile pace.  Not too shabby.  It was hard cardio with the heat.

Today's training looked like this:

Close Grip Lat Pulldowns
250 x 8 reps x 4 sets

Neutral Grip Stiff Arm Pulldowns
70 x 12 reps x 3 sets

Decline Situps
12 reps x 3 sets

Barbell Curls
135 x 5 sets x 5 reps

Seated Machine Preacher Curls
120 x 20 reps x 5 sets

Hit the Jersey Shore this morning, it was so hot that the water felt freezing.  This is good as I am a firm believer that the Ocean is very therapeutic.  I'm known to swim in to November.  I love the way all my muscle pain seems to be alleviated after a good soak in the lovely Jersey Shore.

Read the first 2 chapters of Dave Tate's Under The Bar on the beach this morning.  The first 2 chapters addressed AIM, VISION, and ATTITUDE.  I took the time to define my goals for powerlifting, later I will take the time to re-read those chapters and start to look for my vision for my life in general.  My aim for powerlifting is to achieve my elite total.  How?  Where I want to be:  I will need an 800 squat, 600 bench, and a 650 deadlift to achieve this.  Where am I now: My goals for my next meet are a 700 squat, a 550 bench, and a 600 deadlift.  That would give me an 1850 total, where my desired total will be no less than 1810.  An 1810 total would give me a 300 pound improvement over my first meet just 2 years ago.  I equate my elite total to the question: how do we eat an elephant?  Of course the answer is in small bites.  These small bites come in the form of 2 meets a year, where of course improvement is the goal in every meet.  How do I ensure improvement?  Through flawless execution, attention to detail, enforcement of proper technique, and proper training, proper training partners and education.  I also must define goals for my assistance movements to help me to reach these goals.  Some small assistance goals of mine are a strict 405 lb bent over row, a strict 315 lb standing overhead press, a 440-470 raw bench press, and to continue to improve my lung capacity and shape through conditioning.  And of course it is imperative that I train smart and listen to my body to ensure that I stay injury free.

I've been fortunate to be training with a very solid crew since October, where I have learned so much already, and have corrected my form issues.  I have always been strong, but now I have learned how to train my weaknesses,  how to properly program through conjugated periodization, and so many other useful things that will help me to attain my goal of an elite total.